Pan-Seared Sea Bass with Lemon-Caper Sauce

Pan-Seared Sea Bass with Lemon-Caper Sauce recipe videos

Pan-Seared Sea Bass with Lemon-Caper Sauce is a classic Mediterranean dish featuring a crispy-skinned sea bass fillet served with a bright, tangy sauce made from lemon juice, capers, and often butter or olive oil. The dish highlights the delicate, flaky texture of the fish, complemented by the sauce's salty and acidic notes. It's a popular choice in coastal European cuisines, particularly in Italy and France.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats from the fish and sauce, with very few carbohydrates. It provides essential nutrients like omega-3 fatty acids, vitamin D, and selenium, and a typical serving contains roughly 300-400 calories.

Nutrition breakdown

Calories	280 kcal
Protein	34 g
Carbs	2 g
Fat	15 g
Fiber	0.5 g
Sugar	0.5 g
Sodium	450 mg
Vitamin D	10 mcg
Vitamin B12	2.5 mcg
Selenium	40 mcg
Phosphorus	350 mg
Potassium	500 mg
Omega-3 (EPA+DHA)	1.2 g
Vitamin A	150 IU
Iron	1.0 mg

Per 1 fillet (150 g) with sauce (30 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the use of capers—buds from a Mediterranean shrub—adds a unique, briny flavor that's emblematic of regional cooking. Nutritionally, the combination of lean fish and heart-healthy fats makes it a well-balanced meal often recommended for its anti-inflammatory benefits.